Chest · Bodyweight
Weighted Lying Svend Press
How to do the weighted lying svend press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on your back and hold a weight plate between your palms at chest level, pressing the palms together hard to squeeze the chest. Press the plate straight up until your arms are extended, keeping the squeeze the whole time, then lower it back to your chest.
- 1Feel your inner chest fire from pressing the plate hard between your
- 2palms
- 3Keep constant squeezing pressure as the plate travels up and down
- 4Press the plate straight up over your chest in a controlled path
Common mistakes
- Do not let the plate drift toward your face or hips
- Avoid easing off the palm pressure mid-rep
- Do not flare your elbows wide; keep them tracking with the plate
Muscles worked
The weighted lying svend press mainly works the mid chest, with the upper chest, triceps, forearms, lower chest, front delts, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- TricepsSupport
- ForearmsSupport
- Lower ChestSupport
- Front DeltsSupport
- Internal RotatorsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the weighted lying svend press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.